3 underrated micronutrients most women are missing (and how to fix it)
You’re eating well, tracking your macros, maybe even meal-prepping on Sundays… but you still feel tired, flat or just not quite yourself.
If that sounds familiar, it might not be your macros holding you back, it could be your micronutrients.
These are the vitamins and minerals that quietly power everything from your energy and mood to your hormones and recovery. And even if your meals look balanced, you could still be missing a few key players.
Here are three underrated micronutrients most women don’t get enough of — and simple ways to boost them through everyday food.
1. Magnesium: your stress and recovery support
Magnesium is one of the most common deficiencies in women, and it plays a role in hundreds of processes in the body. It helps calm your nervous system, supports quality sleep, regulates muscle function and even helps convert food into energy.
When magnesium is low, you might notice trouble sleeping, muscle cramps, low energy, or feeling extra anxious or wired.
How to get more:
Add leafy greens like spinach, kale or rocket to your meals, sprinkle pumpkin seeds over oats or yoghurt, or include avocado and cacao where you can. Even small changes, like swapping regular cocoa for raw cacao powder, can make a difference.
2. Zinc: hormones, skin and immunity
Zinc often flies under the radar, but it’s essential for hormone balance, immune function and skin repair.
If you’ve been getting more breakouts, feeling run down or noticing slower wound healing, it could be a sign your zinc stores are low.
How to get more:
Include red meat a few times per week, or add oysters, pumpkin seeds, chickpeas and cashews into your diet. For plant-based eaters, pairing zinc-rich foods with vitamin C can help improve absorption.
3. Iron: your energy and focus mineral
Iron is crucial for oxygen transport and energy production, so if you’re constantly tired, dizzy or struggling to focus, it’s worth checking your levels.
Women are especially prone to iron deficiency due to menstruation, and if you’re training regularly, your demand is even higher.
How to get more:
You’ll find iron in red meat, lentils, spinach and eggs. Pairing it with vitamin C foods like capsicum, berries or citrus helps your body absorb more.
☕ Pro tip: Try to keep coffee or tea at least an hour away from your iron-rich meals because caffeine can block absorption without you even realising it.
The takeaway
Before jumping to supplements or the next diet tweak, start with your plate.
Micronutrients might be small, but they make a big difference to how you feel day-to-day. Supporting your body with real, nutrient-dense foods can improve energy, mood, sleep and even your ability to stay consistent with your nutrition goals.
Because sometimes, it’s not about eating less, it’s about eating smarter.
Watch: If you want a quick breakdown of what each nutrient does — and how to fit them in — I talk through it all in this short video.
Curious about more simple nutrition tips? Join me at Flex Food Life and join my Facebook group community for real, practical advice that fits into your lifestyle!
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